You have probably already heard of the thyroid, this small butterfly-shaped gland found at the base of the neck. Despite its size and discretion, it plays an important role in the development of many vital functions. Which means that when it does not function well, it generally leads to hormonal imbalances. But what are the natural treatments that exist today to promote its proper functioning? Discover some of them in our article.
A balanced and suitable diet
To have a healthy and properly functioning thyroid, a balanced diet is necessary. Indeed, it is important to know that certain nutrients play an important role in the regulation of thyroid hormones, and help to avoid deficiencies that can disrupt the functioning of the thyroid.
Essential Nutrients for Thyroid
There are several essential nutrients for a thyroid to function properly. Among them, we find first and foremost iodine . Why? Well, it's simple: the thyroid uses iodine to produce the thyroid hormones T3 and T4, which are necessary for the body to function properly. Thus, an iodine deficiency can lead to thyroid disorders, such as goiter and hypothyroidism. For an adequate intake of iodine, it is therefore advisable to consume foods such as fish, seafood or even iodized salt.
Another essential nutrient for the thyroid is selenium . This is a mineral that acts as an antioxidant: it protects the thyroid from damage caused by free radicals. To benefit from the benefits of this nutrient, it is recommended to include in your diet elements such as eggs, chicken, tuna, Brazil nuts.
Finally, the last nutrients that can be discussed are zinc and iron . They help to efficiently convert thyroid hormones. The foods mainly consumed for adequate intake are red meat, legumes, spinach and seafood. A deficiency in zinc or iron often results in a decrease in thyroid activity, then causing symptoms of fatigue and metabolic slowdown.
Foods to favor and those to avoid
After talking about nutrients, discover in this section some examples of foods to favor or avoid. Among the beneficial foods , allowing support of the thyroid, we find in particular fruits particularly rich in antioxidants (berries, oranges) and colorful vegetables (peppers, carrots, spinach). Indeed, in addition to protecting the thyroid cells, these foods also help stimulate their proper functioning. Sources of lean proteins (chicken, fish), they provide necessary nutrients without weighing down the metabolism.
And in the list of foods to consume with caution , we mainly note cruciferous vegetables. This is explained by the fact that certain substances present in vegetables such as cabbage, cauliflower or broccoli are goitrogens . This means that they can reduce the absorption of iodine, an essential element for the production of thyroid hormones. To consume them, it is advisable to cook them beforehand in order to reduce this effect.
Herbs and supplements to support the thyroid
In addition to a balanced and appropriate diet, there are also now plants and natural supplements known to help support the thyroid. This, in particular by regulating stress and providing essential nutrients.
Adaptogenic plants
Adaptogenic plants are actually simply plants that help the body adapt to stress by rebalancing the endocrine system, which includes the thyroid. In this category of plants, we find in particular:
- Ashwagandha : This Ayurvedic herb is known for its beneficial effects on hormones (it slightly stimulates the production of thyroid hormones). In fact, studies have shown that ashwagandha helps stabilize thyroid function and may be particularly beneficial for people with hypothyroidism.
- Rhodiola : Often used to combat fatigue, rhodiola acts as a natural support in cases of stress and weakness linked to thyroid imbalances. It helps regulate energy and general vitality, without over-stimulating the thyroid.
Natural supplements
Besides herbs, some supplements can also be helpful in helping to maintain a balanced thyroid. These supplements include:
- Omega-3 : They have anti-inflammatory effects and support hormone regulation. Fish oil or oily fish (salmon, mackerel, sardines) are good sources of omega-3 and help protect thyroid cells from oxidative damage.
- Probiotics : They promote a good balance of intestinal flora, thus strengthening the overall health of the thyroid. Indeed, intestinal health is important in the balance of the immune system, essential for people suffering from autoimmune thyroid disorders. Probiotics are found for example in yogurt, kefir and certain supplements.
A healthy lifestyle for a healthy thyroid
One last aspect that can be mentioned for a healthy thyroid is simply lifestyle. Adapted lifestyle habits actually help to strengthen the gland and alleviate symptoms related to thyroid imbalances.
Better sleep and less stress
Chronic stress is known to be one of the main factors that can disrupt the proper functioning of the thyroid. In fact, cortisol, the stress hormone, directly interferes with the production of thyroid hormones when it is present at high levels. To avoid this, here are some tips:
- Adopt a regular sleep routine : Getting 7-8 hours of restful sleep each night helps reduce cortisol and allows the body to regenerate (important for healthy hormonal balance). Lack of sleep or irregular schedules can affect thyroid health.
- Use relaxation techniques : to reduce stress levels and thus contribute to the proper functioning of the thyroid, there are now various practices such as meditation, breathing exercises, yoga, massages. In addition, studies show that these techniques help reduce cortisol and contribute to the overall balance of hormones.
Appropriate physical exercise
Physical exercise is important, both for the body in general and for the thyroid in particular. However, you must also be careful to select suitable activities that avoid tiring the gland . To do this, favoring moderate exercises is a first tip. It is better to favor gentle activities (fast walking, swimming, pilates, yoga) that allow you to stay active while preserving the thyroid. It is therefore necessary to avoid exercises that are too intense and prolonged (HIIT or marathons for example). They can tire the body and increase stress levels, which can harm the thyroid.
Conclusion
Finally, supporting the thyroid naturally is possible. Having a balanced diet, consuming suitable plants and supplements, adopting healthy lifestyle habits: these are the key aspects to improving the health of the thyroid in a global and natural way. Be careful, however, the thyroid is a complex gland and a personalized approach to each case is essential. This is why consulting a health professional remains essential before any treatment, even natural.
